GLUTE ACTIVATION/ENGAGEMENT EXERCISES:
Banded Crab Walks
- Place band just above the knees
- Stand in a squat position with feet hip-width apart
- Maintaining distance between the feet at all times, step to the right with your right foot then follow with the left foot.
- Do not allow feet to come together, constantly maintaining tension.
10-15 reps per leg x 4 sets.
Straight Leg Crab Walks
Straight leg crab walks target the gluteus medius, a smaller aspect of the glute that can be often overlooked. By walking with legs straight with locked knees, you do not allow the quadriceps to assist in the movement which can challenge glute development and engagement.
- Place the band just above or below the knees
- Stand with legs stright and feet hip-width apart
- Maintaining distance between the feet at all times, step to the right with your right foot then follow with the left foot. Do not allow feet to come together, constantly maintaining tension.
10-15 repetitions per leg x 4 sets.
Banded Glute Bridges
Not only are glute bridges great for firming the glutes, but it is also important for improving core stabilization while the hips are extending. This is very important in prevention of lower back pain, because the lumbar spine must be stabilized during lower body extension to reduce strain on the lower back.
- Place the band just above your knees
- Lie on your back with hands to your sides, knees bent and feet shoulder width apart.
- Raise pelvis, squeezing glutes and abs and pushing knees against the band creating tension.
Repeat 20 times x 4 sets
Banded Clam Shells
Banded clam shells are done to target the smaller glute muscles responsible for hip abduction and stability. Additionally, they can be done in higher volumes to increase glute endurance and finish a glute training session.
- Start by laying down on the ground on your side.
- Place a resistance band around your knees. Move your hips up to a 45-degree angle and your knees to a 90-degree angle.
- Push your knee away from your core but keep your feet pressed together.
- Pause when you get to the top of the move, clenching your glutes and ab muscles, and return to the ground. Repeat.
4 sets x 15 repetitions
Banded pulse Squats
Banded pulse squats increase time under tension of the glutes, and can be done by squatting below parallel and coming up only a few inches past parallel. This limited range of motion, done in high volumes (repetitions), non-stop, can increase the metabolic damage and fatigue on the glutes and increase muscle hypertrophy, especially at the end of a workout.
- Place band above the knees, Move into a squat position with feet hip-width apart and pulse up and down remaining under constant tension.
3 sets x 45-60 secs
Correct imbalances as you activate your glutes with this unilateral move. It is also a great way to work on engaging your glutes and activating your abs.
- Start on your hands and knees and place the band right above your knees.
- Keeping one leg bent drive the other foot up toward the ceiling. Keep your ocre braced and squeeze your glute as you kick your heel up and back.
Side Lying Leg Raise
A great way to end a glute workout because they require little amounts of loading and can attack the glute in a time under tension basis. Additionally, they increase the glutes ability to move the legs into abduction, furthering hip function and mobility.
This move also strengthens the obliques.
- Place band just above the knees, set up a side plank on your forearm with your elbow under yout shoulder and feet stacked.(Can also be performed from the knee to modify).
- Lift and lower the top leg toward the ceiling and then back to other foot.